Diabetes prevention: eating habits that can be immediately put into practice 3

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Diabetes is the most common lifestyle-related illness. Among them, eating habits have a great influence on the cause and exacerbation of diabetes. So, if you maintain your eating habits properly, you can significantly reduce the risk of diabetes.

■ Take whole grains every day
Daily consumption of whole grains has been shown to have a definite effect on the prevention of diabetes. Food and health researchers in Karlsruhe, Sweden, conducted a follow-up study of 55,464 adults aged 50 to 65 for 15 years.

As a result, those who consume 50 grams of whole grains a day, regardless of oats, rye, wheat or millet, had a diabetes incidence of up to 34 percent.

In particular, the effect of diabetes on risk mitigation has increased as the consumption of whole grains has increased. Researchers have suggested that the diet changes refined flour into whole grains.

■ boil, squeeze, suck
Changing the cooking method alone can significantly reduce the risk of diabetes. Instead of frying, roasting and baking, it is best to choose a recipe for boiling, brewing or boiling.

In the United States, the Mount Sinai University School of Medicine has divided 100 men and women over 50, according to the recipe, for a year to eat. In particular insulin resistance, which is the most important risk factor for diabetes.

Participants measured insulin resistance, stress and blood levels of flammable substances through blood tests. During the experiment, the cooking methods were different: the daily food and caloric intake were the same as usual.

Fried, baked or roasted foods produce finished glycation products (AGEs) that can cause insulin resistance, cellular stress and inflammation, but use of water to reduce these risks reduce risks, the researchers said.

■ eat "rice"
According to a survey conducted by Harvard University of 100,000 people over the last 20 years, those who ate more than five days of meals a week reduced their risk of developing diabetes by 15%.

They were also less than average.

People who cook rice directly tend to be more concerned about food. However, the researchers explained that these results were obtained when the fresh ingredients were cooked and that the consumption of processed foods at home had no benefit.

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